Minimize Oxidative Stress

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  HOW TO MINIMIZE OXIDATIVE STRESS
  Minimizing oxidative stress involves avoiding its causes and optimizing your defenses against free radicals.  As ever, there is no substitute for a calm lifestyle with moderate exercise, plenty of joy and laughter, and an excellent diet rich in fresh organic fruits and vegetables. (see diets) 
  
  
  Eat a minimum of three or four portions of vegetables and at least three portions of fruit every day, including at least one citrus fruit. 
  •    Fresh fruit juices and vegetable soups are an excellent way to increase your intake of antioxidant rich fruit and vegetables, though some nutrients are lost in cooking and juicing.  Juice and soup should be in addition to the minimum above.
  •    Drink more tea and less coffee. Green tea is especially rich in antioxidants.
  •    Red wine has a strong antioxidant, resveratrol.  The maximum nutritional benefit is at one glass of wine per day.  More than two glasses causes depletion of other nutrients.
  
  
  Increasing your vegetable and fruit intake
  •    Homemade vegetable soup is an ideal way for the family to increase their intake of vegetables with little fuss. Add lentils and beans or whole grains like pearl barley and you are on your way to a complete meal. The soup can also be frozen in portions and used later on.
  •    Always include vegetables with your main meals. These can be as a simple starter such as soup, asparagus or a salad. Lightly steam vegetables as part of your main course or try to introduce a new vegetarian meal into your diet each week.
  •    Round off a meal with a piece of fresh fruit or portion of poached pears or grapes and cheese. Fresh fruit salad makes a perfect sweet, and it's light and healthy.
  •    If you are roasting vegetables for your main meal, make extra and take them to work the next day for your lunch or mid-morning snack.
  •    Take chopped up fresh vegetables to work. They can be eaten with cottage cheese or an avocado dip as a mid-morning snack or be nibbled on throughout the day.
  •    Add tomatoes and sliced peppers to your sandwich fillings.
  •    Stir-fries are a quick and easy way to prepare vegetables. Use sesame or peanut oil for flavor (only the smallest amount is needed), adding cashews or crushed peanuts, fresh herbs and a squeeze of fresh lime juice.
  •    Add fresh herbs to vegetables. Use chopped mint to add to green beans, peas and mange tout, coriander in stir-fries, rosemary with new potatoes and an assortment of herbs in soups.
  •    Avoid fruit juices that are not 100 per cent pure, including nectars, concentrates and cocktails or any juice that has added sugars. If possible juice your own fruit and vegetables. Carrot, celery and apple or banana, or yoghurt, honey and nuts are examples of the many possibilities.
  •    Use fruit on its own as a snack or combine it with low fat yoghurt and chopped nuts.
  •    For a healthy dessert, bake apples or pears with nutmeg and cinnamon and top with sultanas and chopped nuts, serve with live, plain yoghurt.